Nutrition Spotlight: Farro, An Ancient Grain

Have you heard of farro? It is an ancient grain that is part of the wheat family. Farro, when cooked, is a dense and chewy grain with a nutty flavor.

Farro can be added to salads, eaten on its own as a side, or baked into bread. It packs a nutritional punch. It is a great source of complex carbohydrate (great fuel for athletes!) meaning it takes the body longer to digest, keeps blood sugar levels stable and lowers cholesterol.

Other health benefits of farro include:

High in fiber

Farro contains more fiber than other complex grains, like quinoa and brown rice. Fiber is important in maintaining bowel health and assists in weight management because it keeps you full.

Great source of protein

One cup of cooked farro contains 8 grams of protein, which is important to help rebuild muscle after intense workouts. Combine farro with lentils or beans for a dish with a complete source of protein.

Contains vitamins, minerals and antioxidants

Farro contains vitamin B3, also called Niacin, which aids in metabolizing carbohydrates, fats and proteins. It is also a great source of important minerals such as iron, zinc and magnesium. Farro also contains lignans, polyphenolic compounds that may prevent cancer.

How to cook farro

You can find farro pre-cooked in packages in stores like Target. However, you can also buy it dry and cook it yourself on the stove. Simmer one cup of farro in two cups of broth or water for 45 minutes to one hour.

Check out these recipes featuring farro:

Warm Farro Salad

Farro bowl with crispy salmon & toasted sesame spinach

Farro with mushrooms

One-pan farro with tomatoes

Farro and herb pilaf with sausage, mushrooms & spinach